In Home Workouts for those Cold Winter Days

It’s dismal outside and you’d much rather hit the sack than the gym. But we all know that the feeling of regret is much worse than exercising.

When it’s cold and wet outside and you’re feeling lifeless, here are some workouts to try in your living room when you don’t feel like exercising.

Workouts In Your Living Room

Each of these workouts are 30-40 minutes long and split into three 10-14 minute sections:

Butt and legs

Arms

Abs

We’ve found that it’s more encouraging to think of your workout as three lots of 10 minutes than 30-40 minutes. Don’t forget to include a warm up and cool down stretch too.

Workout 1

Butt and legs

Barbell deadlift: 3 sets, 12 reps

Weighted glute bridges: 3 sets, 12 reps

Squat pulses with barbell: 3 sets, 12 reps

Jumping squats with one 5kg barbell weight: 3 sets, 12 reps

Arms

Lateral raise: 3 sets, 12 reps

Shoulder press: 3 sets, 12 reps

Bicep curls: 3 sets, 12 reps

Plank straight arm kickback: 3 sets, 12 reps

Abs

Mountain climbers: 30 seconds

Plank: 30 seconds

Straight leg scissors: 30 seconds

Reverse crunches: 30 seconds

Side plank: 30 seconds

Side plank on reverse side: 30 seconds

Workout 2

Butt and legs

Squat and side kick with barbell: 3 sets, 12 reps

Single leg bridge: 3 sets, 12 reps

Sumo squat with barbell: 3 sets, 12 reps

Goblet squat with one 5kg barbell weight: 3 sets, 12 reps

Arms

Lying down pull over: 3 sets, 12 reps

Shoulder press: 3 sets, 12 reps

Push-ups: 3 sets, 12 reps

Bicep curls and front press: 3 sets, 12 reps

Abs

Flutter kicks: 30 seconds

Crunch: 30 seconds

Sit-ups: 30 seconds

Russian twist: 30 seconds

Superman planks: 30 seconds

Toe touches: 30 seconds

The length of these workouts will vary depending on your fitness, agility and weight size. It’s better to only do two reps with correct posture and form, than three reps which are half-heartedly done and rushed.

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